Eating out can be a challenge for people with diabetes. Many restaurant dishes are high in carbohydrates, sodium, and unhealthy fats, making blood sugar management difficult. However, with a little planning and the right menu choices, you can enjoy dining out while keeping your health in check.
This guide will help you make smart and diabetes-friendly choices when eating at restaurants, with specific recommendations for different types of cuisine.
Making informed choices before arriving at a restaurant can help you stay on track.
Many restaurants provide online menus, allowing you to review healthy options before arriving. Look for grilled, steamed, or baked dishes rather than fried or heavily sauced items.
Going to a restaurant on an empty stomach increases the likelihood of overeating and choosing high-carb foods. Eating a small, healthy snack, such as nuts or raw vegetables, beforehand can help prevent this.
Decide in advance to eat a smaller portion of rice or bread, opt for lean proteins, and avoid sugary sauces to keep your blood sugar stable.
Here’s how to make healthier selections depending on the type of restaurant you visit.
✅ Rice: Opt for multigrain or brown rice if available, and keep the portion small.
✅ Soup & Stews: Choose broth-based soups instead of thick, creamy ones, and avoid drinking too much of the broth to reduce sodium intake.
✅ Protein: Select grilled fish, tofu, or lean meats over marinated or fried dishes.
✅ Side Dishes: Prioritize vegetable-based side dishes like seasoned greens (namul) and avoid salty or sugary options like pickled radish.
💡 Recommended Dish: Grilled mackerel + vegetable side dishes + half a serving of multigrain rice
📌 Case Example:
🔹 Mr. Kim (58, Type 2 Diabetes) went to a Korean restaurant with friends.
➡️ Instead of eating a full bowl of white rice, he chose half a portion.
➡️ He opted for grilled fish rather than marinated bulgogi.
➡️ He enjoyed vegetable side dishes but limited high-sodium kimchi and fermented foods.
✅ Avoid Noodles: Dishes like jajangmyeon (black bean noodles) and jjamppong (spicy seafood noodles) contain high amounts of carbohydrates. Instead, opt for a protein-rich dish.
✅ Rice Over Fried Rice: Choose a small bowl of steamed rice instead of fried rice, which contains extra oil and calories.
✅ Limit Fried Dishes: Instead of sweet and sour pork (tangsuyuk) or fried chicken (ganpoonggi), opt for dishes like mapo tofu or steamed fish with vegetables.
✅ Watch the Sauce: Many Chinese sauces contain added sugar and sodium, so ask for sauces on the side.
💡 Recommended Dish: Mapo tofu + stir-fried bok choy + steamed egg
📌 Case Example:
🔹 Mr. Lee (47, Type 2 Diabetes) attended a work dinner at a Chinese restaurant.
➡️ He avoided ordering jajangmyeon and instead chose mapo tofu with a side of vegetables.
➡️ He ate half a serving of rice and avoided thick, sugary sauces.
➡️ He skipped the sugary grapefruit ade and drank unsweetened tea instead.
✅ Choose Sashimi Over Sushi: Sushi contains a high amount of rice, which can spike blood sugar. Instead, opt for sashimi (raw fish) or grilled fish.
✅ Limit Fried Items: Avoid tempura (fried vegetables or shrimp) and katsu (fried pork cutlet) in favor of steamed or grilled options.
✅ Pick Broth-Based Soups: Instead of ramen or udon, which contain a lot of carbohydrates, choose miso soup.
💡 Recommended Dish: Salmon sashimi + salad + miso soup
📌 Case Example:
🔹 Mr. Park (52, Type 1 Diabetes) went out for Japanese food with family.
➡️ Instead of sushi, he ordered sashimi and a salad.
➡️ He skipped deep-fried tempura and selected grilled mackerel.
➡️ He started his meal with miso soup and vegetables to stabilize his blood sugar.
✅ Avoid Heavy Carbs: Limit pizza, pasta, and mashed potatoes. Instead, opt for lean meats with vegetables.
✅ Skip the Bread Basket: Instead of eating white bread, choose a salad with olive oil dressing.
✅ Choose Lean Proteins: Order grilled chicken, fish, or steak instead of fried or heavily sauced dishes.
✅ Mind the Sauces: Avoid creamy sauces and choose lighter options like olive oil, lemon, or tomato-based sauces.
💡 Recommended Dish: Grilled chicken salad + small portion of oil-based pasta
📌 Case Example:
🔹 Ms. Jung (60, Prediabetes) had dinner at a Western restaurant with family.
➡️ She skipped the creamy pasta and chose a lighter oil-based pasta with vegetables.
➡️ Instead of eating bread, she started with a salad.
➡️ She chose grilled chicken as her main dish to maintain stable blood sugar levels.
✅ “Sauce on the Side” → Request sauces and dressings separately so you can control how much you use.
✅ “Less Sugar & Less Salt” → Ask for less sugar and sodium when ordering. Many restaurants will accommodate special requests.
✅ “Add More Vegetables” → Adding extra vegetables can help slow down blood sugar spikes.
✅ “Eat Protein & Fiber First” → Start your meal with protein and fiber-rich foods before consuming carbohydrates to help control blood sugar.
Eating out doesn’t have to derail your diabetes management. By making smart menu choices, controlling portion sizes, and opting for healthier cooking methods, you can enjoy restaurant meals while keeping your blood sugar stable.
Next time you dine out, use these tips to make a health-conscious choice and enjoy your meal with confidence! 😊
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